Question 1

Research with effective dieters has shown that in order to be successful for weight loss and maintenance, a diet should follow all the following principles except which?

Accepted Answer

Diets do not need to contain bland foods to be effective for weight loss and maintenance. Successful diets focus on calorie control, nutritional balance, lifestyle accommodation, and sustainability, rather than restricting food to bland options.

Question 2

For an obese individual, what would appear to be one of the best types of exercise programs you could recommend that would meet the criteria as a bona fide component of a comprehensive weight control program and yet be rather practical and safe?

Accepted Answer

Aerobic walking is practical and safe for obese individuals, offering a low-impact form of exercise that can effectively contribute to a comprehensive weight control program. It is accessible, requires minimal equipment, and can be adjusted in intensity to match the individual's fitness level.

Question 3

Although the thermic effect associated with the digestion of various foods does not appear to provide for greater weight losses in most diets, which nutrient has the highest thermic effect of food (TEF)?

Accepted Answer

Protein has the highest thermic effect of food (TEF) among the options listed. This means that the body uses more energy to digest, absorb, and metabolize protein compared to fats, carbohydrates, and other nutrients, which can slightly increase the amount of calories burned.

Question 4

If a healthy individual wishes to lose weight without being under medical supervision, what is the generally recommended range of weight loss per week?

Accepted Answer

The generally recommended range of weight loss per week for a healthy individual without medical supervision is 1-2 pounds. This rate is considered safe and sustainable, reducing the risk of health issues associated with rapid weight loss.

Question 5

According to the Institute of Medicine of the National Academy of Sciences, the Physical Activity Level Category of very active is the equivalent of walking at a rate of 3-4 miles per hour daily for how many miles?

Accepted Answer

The answer of According to the Institute of Medicine of...

Question 6

Large daily fluctuations in body weight, on the order of 2-3 pounds, are usually due to changes in which of the following?

Accepted Answer

Large daily fluctuations in body weight are most commonly due to changes in body water stores. Factors such as hydration status, dietary salt intake, and carbohydrate intake can lead to significant short-term changes in water retention, which in turn affects body weight.

Question 7

Although all exercises increase caloric expenditure, thirty minutes of which of the following would use the least number of Calories?

Accepted Answer

Bowling in pairs as normally played would use the least number of calories compared to the other activities listed. This is because bowling involves significant periods of rest and less continuous physical exertion than jogging, cross country skiing, fast swimming, or playing competitive handball, all of which are more intense and continuous forms of exercise.

Question 8

After the first day or so of fasting, most of the body's stores of______ are depleted.

Accepted Answer

After the first day or so of fasting, the body's primary source of energy becomes the glycogen stored in the liver and muscles. These glycogen stores are typically depleted within the first 24 to 48 hours of fasting, leading the body to switch to other energy sources such as fat.

Question 9

If a person had a daily food intake deficit of 500 Calories and a daily exercise expenditure of 200 Calories, how many days would it take to lose 10 pounds of body fat?

Accepted Answer

To lose 1 pound of body fat, it's commonly accepted that you need to burn about 3500 calories. In this scenario, the person has a daily deficit of 500 calories from food intake and burns an additional 200 calories through exercise, totaling a 700 calorie deficit per day. To lose 10 pounds, they would need to burn 35,000 calories (3500 calories/pound * 10 pounds). Dividing 35,000 by the daily deficit of 700 calories gives 50 days.

Question 10

As an individual progresses on a weight reduction program over several months it becomes increasingly difficult to lose weight. Which of the following is NOT a reason for this difficulty?

Accepted Answer

As an individual loses weight, the proportion of weight loss from water decreases over time, especially after the initial stages where water loss can be significant. Choices A, B, C, and D are all reasons that contribute to the difficulty of losing weight as one progresses in their weight reduction program, making E the correct answer because the body does not continue to sustain large losses of water throughout the entire weight loss process.

Question 11

Which of the following substitutes would not save Calories in a diet plan?

Accepted Answer

Regular hard stick margarine and butter have similar calorie counts, so switching from butter to regular margarine wouldn't save calories.

Question 12

An example of a behavior modification program for a weight loss program is

Accepted Answer

Keeping a record of your eating habits to identify what situations cause you to overeat is an example of a behavior modification program. This approach involves monitoring and changing behavior patterns to achieve a desired outcome, such as weight loss.

Question 13

Aerobic type exercise may be an effective part of a comprehensive weight control program to reduce excess body fat for all of the following reasons EXCEPT which one?

Accepted Answer

The answer of Aerobic type exercise may be an effective...

Question 14

If a girl weighs 70 kilograms, about how many pounds does she weigh?

Accepted Answer

To convert kilograms to pounds, you multiply by approximately 2.2. So, 70 kg * 2.2 = 154 pounds.

Question 15

Which of the following is NOT recommended in weight reduction counseling for the person who is not under medical supervision?

Accepted Answer

Reducing total daily calorie intake to less than 500 calories is not recommended for weight reduction counseling without medical supervision because it can lead to malnutrition and other health issues. A balanced approach to diet and exercise is generally advised.

Question 16

The human body can lose weight from a number of its stored energy sources. Which of the following necessitates the greatest caloric deficit in order to lose one pound of body weight?

Accepted Answer

Adipose tissue, or body fat, requires the largest caloric deficit to lose one pound compared to the other options. It takes a deficit of approximately 3500 calories to lose one pound of fat, which is higher than the caloric deficit required for losing the same amount of lean body mass, liver glycogen, muscle glycogen, or water.

Question 17

Using the ACSM standards for intensity of exercise as 50-85 percent of the heart rate reserve (HRR), calculate

Accepted Answer

The answer of Using the ACSM standards for intensity of...

Question 18

Which of the following statements relative to an exercise program for weight maintenance or loss is true?

Accepted Answer

All of the statements are true regarding an exercise program for weight maintenance or loss. Utilizing large muscle groups in continuous, rhythmic movements increases calorie burn. Higher intensity aerobic exercises increase calorie expenditure per minute. Longer durations of activity contribute to a greater total calorie burn, and more frequent exercise sessions throughout the week enhance overall calorie expenditure and fitness benefits.

Question 19

In the exchange lists, high fat foods are usually found in which two exchanges?

Accepted Answer

High fat foods are usually found in the whole milk and starch/bread exchanges because these foods contain a high amount of saturated fat.

Question 20

Which of the following should you not recommend to a friend who wishes to develop a weight reduction program?

Accepted Answer

A zero carbohydrate, high-protein diet is not recommended for a weight reduction program because it lacks balance and can lead to nutritional deficiencies and health issues over time. Balanced diets and portion control are more sustainable and healthier approaches.

Quiz 11: Weight Maintenance and Loss Through Proper Nutrition and Exercise